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Blog Monday 11.12.2018

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Monday 11.12.2018

  • by rbwrv
  • November 11, 2018

Monday 11.12.2018

Class Times: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Our schedule will be reduced THANKSGIVING WEEK (Nov 19-23)  as follows:
Monday – 5:30am, 9:00am, 4:00pm, 5:30pm, Open Gym 8:00-9:00am
Tuesday- 5:30am, 9:00am, 4:00pm, 5:30pm, Open Gym 8:00-9:00am
Tuesday- 5:30am, 9:00am, Open Gym 8:00-9:00am
Thursday- NO CLASS – Happy Thanksgiving
Friday- Open Gym 4:00pm-6:00pm

WARM UP
200m Run
10 Kossak Squats
10/10 Hip Circles
10/10 Fire Hydrants
10 Glute Bridge

MOBILITY
Squat Prep
Overhead
Shoulder

STRENGTH:
Warm- Up Set:
1x 10 reps @ 25%1RM (or empty barbell, whichever is more)
1x 8 reps @ 35% 1 RM
1×5 @ 40% 1RM
* 3 minute rest
Working Set:
20 Reps of Back Squat @ 45-50% 1RM
CONDITIONING
AMRAP in 9 minutes-
0:00-5:00 Max Reps
Clean & Jerk 155/105#
then
5:00-9:00 Max Reps
Burpee Ring MU
(Sx1: Burpee Bar MU)
(Sx2: Burpee Pull-Ups)

ACCESSORY
Smash/Foam Roll Quads & Glutes

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